U1 Strength:
Monday 2 December 2019
Incline bench press 6 x 4 RPE 8-8.5
Negative pull up 6 x 4 5sec down
Optional: Pistol squat 4 x 8 per leg
Tuesday 3 December 2019
Box back squat 6 x 4 RPE 8-8.5
Shoulder taps 6 x 12-16
Optional: Bent over row 4 x 8 RPE 8
Wednesday 4 December 2019
Deficit deadlift 6 x 4 RPE 8-8.5
Dragon flag 6 x 4 5sec down
Optional: Seated KB press 4 x 8 RPE 8
U1 Weightlifting:
Thursday 5 December 2019
TBA
